March 06, 2017
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Compass CrossFit – GPP WOD
March Warm-up (No Measure)
2 rounds:
20 Wall-balls
30 Double-unders
15 Alt. Lunges (in place)
5 Strict Pull-ups
*20 Burpee penalty if time cap is exceeded.
Front Squat (3×5 @ 70% of last week’s 1RM)
Metcon (Time)
4 rounds for time of:
15 ring dips
30 Sit-ups
Run 400 meters
Inspired via CF.com 170306